Yog tias koj tsis tau kawm Barry's Bootcamp chav kawm, muaj ob peb yam uas koj yuav tsum paub: Nws yog qhov zoo tag nrho los kho qhov taw qhia qhov hnyav kom haum rau koj qib qoj, koj yuav xav nqa lub raj mis dej thiab thaum koj khiav ntawm treadmill koj mam li nco dheev raug yuam kom saib raws nraim li cas kev txhawb nqa (los yog hauv kuv rooj plaub, tsis txhawb nqa ) koj lub tsho ncaws pob ncaws pob los ntawm daim iav loj tso ib ko taw deb.
Dawb huv ntuj txiag teb tsaus, Kuv xav tau cov khaub ncaws ncaws pob tshiab, yog tib qho uas kuv xav tau thaum kuv tawm hauv kuv thawj chav kawm. Ua raws li tsis ntev los no, IN ell, duh, Abby, koj hnav cov ris tsho ncaws pob koj tau yuav cov tub ntxhais kawm xyoo kawm ntawv qib siab yuav luag kaum xyoo dhau los. Needless hais, kaum xyoo yog twv yuav raug hu ntev dhau los ua tus tswv ntawm cov khaub ncaws feem ntau, cia nyob ib leeg lub tsho tiv no koj tawm hws hauv thiab thawb qhov txwv ntawm cov ntaub txhua zaus koj hnav. Tab sis nws ua rau kuv xav tsis thoob, ntau npaum li cas yuav tsum peb puas yuav hloov peb cov khaub ncaws ncaws pob?
Peb nug cov kws tshaj lij, Mollie Barr, tus thawj tswj haujlwm rau poj niam lub studio khaub ncaws thiab ncaws pob ncaws pob ntawm Tshiab tshuav , thiab Julianne Ruckman, tus thawj coj ntawm cov khoom lag luam rau poj niam khaub ncaws thiab bras ntawm Brooks Khiav . Thiab cov lus teb yuav ceeb thiab ntshai koj.
Cov duab GettyUa ntej tshaj plaws, peb yuav tsum hloov peb cov khaub ncaws ua kis las ntau npaum li cas? Cov lus teb luv luv: Txhua rau rau rau 12 lub hlis. Ruckman hais tias 'Feem ntau, peb xav kom lub tsho ncaws pob yuav tsum tsis txhob ua kev zoo siab rau hnub yug,' hais tias Ruckman, tab sis tau kawg nws nyob ntawm hom kev tawm dag zog koj tab tom ua thiab ntau npaum li cas. Kev cob qhia rau thiab khiav marathon yuav hnav lub tsho khiab mis sai dua li kev khiav ceev los yog yoga, thiab hmoov tsis txog qhov uas koj cov khaub ncaws ua kis las poob haujlwm tseem cuam tshuam ncaj qha rau koj lub mis loj npaum li cas.
Peb tuaj yeem qhia tau li cas yog tias peb cov bras tau dhau los ntawm lawv qhov tseem ceeb? Saib xyuas cov ntawv hnav thiab cov hlua hauv qab thiab cov hlua khi uas tsis muaj kev nruj rau kev txhawb nqa ntxiv lawm. 'Ib qho kev sim yooj yim yog rub rau hauv qab band. Me me kom tsis muaj kev tiv thaiv txhais tau tias koj lub tsho khiab mis tau npaj rau kev so haujlwm, 'Barr piav qhia.
Lwm yam tshaj li kev txhawb nqa tsawg dua, puas muaj kev pheej hmoo rau kev ua haujlwm hauv lub tsho ncaws pob uas tas sij hawm? Txawm hais tias thawj qhov tsis zoo yog qhov tsis xis nyob, kev siv txuas ntxiv tuaj yeem ua rau lub mis puas. Ruckman hais tias 'Thaum lub sijhawm ua haujlwm koj cov ntaub so ntswg ntawm lub mis yuav tsum tiv taus kev txav mus los thiab cuam tshuam,' 'Qhov tseeb, thaum tus poj niam khiav, nws cov ntaub so ntswg txav mus rau hauv daim duab yim. Yog tias tsis muaj kev txhawb nqa zoo, qhov kev txav no tuaj yeem ua rau tsis xis nyob thiab dhau sijhawm tuaj yeem ua rau cov ntaub so ntswg ntawm lub mis tawg,' uas tuaj yeem txhais tau tias ncab thiab sagging. Tsis yog qhov zoo li feem ntau ntawm peb mus rau.
Cov duab GettyZaj lus qhia. Tam sim no, peb yuav ua li cas thiaj paub tseeb tias peb tau txais ib lub tsho ncaws pob uas yuav haum rau peb cov kev xav tau? Kev xaiv cov khaub ncaws ncaws pob zoo nyob ntawm ob yam tseem ceeb, koj lub cev thiab koj qhov kev tawm dag zog. Raws li Barr piav qhia, 'Txhua tus ntawm cov ntaub so ntswg sib txawv. Cov neeg uas muaj cov ntaub so ntswg firmer tuaj yeem ua haujlwm nrog kev txhawb nqa me me thiab muaj kev paub me ntsis kom tsis muaj zog. Lwm tus (tsis hais lub khob loj) yuav xav tau kev txhawb nqa ntxiv.' Thiab yog tias koj tab tom ua haujlwm nruab nrab lossis siab ua haujlwm (xws li khiav, ntaus pob, HIIT lossis spinning), koj yuav tau txais kev txhawb nqa ntau dua li ib tus neeg ua haujlwm tsis zoo (xws li yoga, barre lossis kev cob qhia hnyav).
Yuav ua li cas kom paub tseeb tias peb xaiv qhov loj thiab haum? Hmoov zoo rau peb, cov lus qhia los ntawm Barr thiab Ruckman tuaj yeem suav tau zoo tshaj plaws nrog cov ntawv txheeb xyuas plaub yam zoo.
1. Pib nrog cov kab hauv qab. Vim tias qhov no yog lub hauv paus ntawm kev txhawb nqa kev ua kis las, nws yog ib qho tseem ceeb uas cov qhab hauv qab nteg ncaj thiab ruaj ntseg. Nws yuav tsum tsis txhob caij mus rau qhov twg, thiab nws yuav tsum yooj yim txav mus los.
2. Tom ntej no, saib cov khob. Yuav tsum muaj xoom spillage los yog gaping, thiab yog hais tias lub bra muaj ib tug underwire, nws yuav tsum sib npaug zos ib ncig ntawm txhua lub mis yam tsis muaj pinching los yog prodding.
3. Kho cov hlua khi. Yuav tsum muaj qee qhov nro uas ua kom cov hlua khi rau hauv qhov chaw thiab muaj kev txhawb nqa ntxiv, tab sis lawv yuav tsum tsis txhob khawb hauv (los yog zawv zawg tawm, rau qhov teeb meem). Yog tias cov hlua khi tsis tuaj yeem hloov kho thiab tsis zaum zoo, ces lub tsho zoo li no yuav tsis zoo rau koj lub cev thiab tsis yog sim lwm qhov loj, koj yuav tsum nrhiav ib qho ntawm qhov sib txawv.
4. Tam sim no dhia! Koj yuav tsum muaj peev xwm dhia nce thiab nqis hauv chav haum nrog me me kom tsis muaj kev txav.
Puas muaj lo lus kawg ntawm kev txawj ntse ua ntej peb tawm mus ntxiv peb cov khoom? ' Hla lub tshuab ziab khaub ncaws! Cov cua kub ntau dhau yuav ua rau cov ntaub thiab ua rau koj lub tsho ntev lub koob meej, 'hais tias Barr. Koj kuj siv tau ib tug sportswear tshwj xeeb ntxhua khaub ncaws uas zoo dua cuam tshuam nrog cov kab mob los ntawm hws kom ua rau koj lub tsho ntev ntev. Raws li ntau npaum li cas kis las bras koj yuav tsum muaj nyob rau hauv koj lub tub rau khoom, 'txoj cai ntawm tus ntiv tes xoo uas peb nyiam ua raws li yog tias koj yuav tsum muaj tsawg kawg peb lub tsho ncaws pob uas koj nyiam, hauv koj qhov kev sib hloov,' ntxiv Ruckman.
Suab zoo li nws yog lub sijhawm los kho koj cov ntxhais rau ib yam tshiab (thiab txhawb nqa tiag tiag). Mus yuav qee yam ntawm peb cov kev ua kis las-bra nyiam hauv qab no.
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